Please note: Kegel exercises with Luna Beads should never cause physical discomfort during or after exercise. In the unlikely event that you experience discomfort with weighted Kegel exercises take a break from exercises and seek professional advice should discomfort persist.

Step 1

Wash your hands and place a small quantity of water-based lubricant on one of the pink (28 g) Luna Beads – pink is the ideal colour bead to start with as it is the lightest weighted bead.

Step 2

Insert the pink bead to sit just above your pelvic floor muscles. Gently insert the bead standing up with one foot resting on a low stool.

Your pelvic floor muscles sit approximately 2-3 cm within your vagina. The bead should sit just above your pelvic floor muscles in the lower part of the vagina rather than sitting high within the vagina where a tampon would sit.

Step 3

Touch the base of the bead with your finger or feel the retraction leash if you are unable to reach the bead. As you do so, actively contract your pelvic floor muscles doing a single Kegel exercise and feel the bead lift inwards away from your finger.

Step 5

Repeat up to 10 successive Kegel exercises or 1 set of Kegels.

Repeat up to 3 sets of exercises on 3 alternate weekdays.

Step 6

When you can comfortably manage 3 sets of 8- 10 weighted Kegel exercises using the pink bead, you may like to progress your active Kegel exercises by using the heavier powder blue (37 g) Luna bead or by combining 2 Kegel balls in the girdle (see right).

Traditional Method of Using Luna Beads

Some women use Luna Beads as a pleasure device which is a different approach to the one outlined below.

Luna beads and other Kegel balls have traditionally been used for strengthening by inserting them into the vagina and using a wait and see approach, hoping that the pelvic floor muscles hold the balls in place. For many women this method isn’t enough.

To get most effective strengthening and toning using Luna Beads, an active approach to exercising is needed – just like strength training in the gym, only this is strength training for your pelvic floor muscles inside your body.

Problems with Traditional Methods of Using Luna Beads

Kegel balls have traditionally been used simply by inserting them into the vagina for strengthening rather than with active Kegel exercises.

Inserting the Kegel balls within the vagina doesn’t guarantee that the pelvic floor muscles will become stronger for a number of reasons:

The pelvic floor muscles need to actively contract for strengthening (the same as strength training in the gym where you need to lift and lower a weight to strengthen – not just hold onto it)

The traditional technique relies on a reflex contraction of the pelvic floor muscles to retain the balls within the vagina – many women completely lose their ability to for reflex pelvic floor contraction after a vaginal delivery

Do Luna Beads Work?

High quality studies have shown that Kegel exercises strengthen weak pelvic floor muscles, improve bladder control in women with stress incontinence and help reverse prolapse severity and prolapse symptoms in women with mild to moderate prolapse.

Only one study1 to date has investigated the effectiveness of progressive weighted ball strengthening with active Kegel exercises. The researchers found that 4 months of progressive daily weighted ball Kegel exercises combined with inserting weighted balls when moving around for 15 minutes daily increased pelvic floor strength and decreased stress urinary incontinence.

Knowing how to use Luna Beads for active pelvic floor muscle strengthening may help you towards more effective pelvic floor training. The traditional method of using Lunda Beads by inserting them and moving around does not necessarily guarantee improved pelvic floor strength.

Active Kegels using Luna Beads are a great way for women to challenge their pelvic floor muscles to work harder, progress Kegel exercises and motivate themselves towards getting the best possible results using their Luna Beads.